Categorized as: WOD

5/02/19

CrossFit Alpha Dog – CrossFit

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Bench Press (5 Sets of 8)

Complete 5 Sets of 8 on the Bench Press.

Super set these with 8 Push Ups.

Rest about :90 between sets.

Metcon (Weight)

5 Sets of 12 Dumbbell Row

Use as heavy a Dumbbell as you can.
Superset these with 12 Ring Rows.

6 Per Arm

Rest :90 between each set.

Metcon (Weight)

5 Sets of 15 Weighted Sit Up.
Superset these with 15 non-weighted sit ups.

Hold a dumbbell on your chest for the weighted sit up.

Rest :90 between each set.

Metcon (5 Rounds for time)

Extra Credit

Every 4:00 Complete

20/16 Calorie Assault Bike Sprint

Superset with something you’re bad at

5/01/19

CrossFit Alpha Dog – CrossFit

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Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

30 Wall Balls 30/20

40/32 Calorie Row

30 Wall Balls 20/14

40/32 Calorie Bike

30 Wall Balls 14/10

150 Double Unders

**Rest 4:00**
**Note the wall ball weights**

There are 3 30# Wall Balls. Segment Heats to start every 2:00. If you cannot finish the 30 wall balls in that amount of time, scale the reps.

After your double unders you will take a 4:00 break from where you started. If you finish past 26:00, you are finished.

Set up tall the bikes and rowers and make them first come first serve.

Metcon (Distance)

Extra Credit

30 Minute AMRAP Row Meters

1 Minute Fast

2 Minutes Slow

4/30/19

CrossFit Alpha Dog – CrossFit

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Power Clean (Every :45 x 8 3 Power Cleans)

Every :45 complete 3 Touch and Go Power Cleans. Do this for 8 total rounds.

Use 75% of your power Clean from last week.

Metcon (AMRAP – Reps)

12 Minute AMRAP

24 Front Rack Lunge Steps 115/75

8 Burpee Ring Muscle Ups
You will complete 12 lunges per leg. You may step either forward or backward. But you will stay in place.

Scale burpee muscle ups to burpee pull ups. these reps shouldn’t take you longer than 3 minutes.

Metcon (8 Rounds for time)

Extra Credit

8x100M Sprint

Rest as Needed

4/29/19

CrossFit Alpha Dog – CrossFit

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Push Press Front Squat (5 Sets 4 Push Press + 5 Front Squat + 2 Push press)

“This is correct”

Complete these at the same weight as last week. All sets done at the same weight.

4 Push Press

5 Front Squats

2 More Push Press

Metcon (Time)

3 Rounds

30 Box Jump Overs 24/20

30 Kettlebell Swings 53/35
Box jumps may be done laterally. Dont trip.

Kettlebell swings need to be able to be done in sets of 10+.

Time Cap 12 Minute

Metcon (Calories)

Extra Credit

20 Minute Assault Bike

Every 2 Minutes…

Complete something you would consider yourself bad at. it shouldnt take you longer than :25-:35

4/27/19

CrossFit Alpha Dog – CrossFit

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Metcon (3 Rounds for time)

Every 10:00 x 3 Rounds with a Partner..

1)

100/80 Calorie Row

100 Dumbbell Thrusters 50s/35s

2)

100/80 Calorie Assault Bike

100M Dumbbell Walking Lunge 50s/35s

3)

100/80 Calorie Row

50 Rower Facing Burpees
No time caps. If you don’t finish you get no rest. 🙂